Program Design

Table of contents for Program Design lesson

The RX Athlete Program is not a cookie-cutter program where every person does the same workout. In fact, it is highly unlikely that anyone will have the same program design as someone else on this program ever. With that said, there will be some leg-work to be done on your part to put together your starting program. This lesson is dedicated to outlining this step-by-step in a clear and concise manner. It should take approximately 45-minutes to complete. The only caveat to that time estimate is if you do not know your current weightlifting numbers, in which case you’ll need to dedicate a lifting session in order to ascertain. I’ve outlined the steps of that weightlifting day in this lesson.

The process of the program will involve making notes and writing down information specific to you. I’ve created a “Program Design Helper” document to help guide you through the process. It is available in both PDF and Microsoft Word so that you can print and write by hand or type out.

Program Design Helper – PDF
Program Design Helper – Word

You may notice below that the movement levels stop at Upper-Intermediate and do not move into Advanced and/or Elite. This is by design. Recall from the Introduction lesson, the entire purpose of this program is to get you strong enough to RX the daily WOD’s. In order to do that, we do not need to get you to elite Powerlifting numbers or to a gymnastics capacity that is so highly developed that it takes away from other aspects of Cross-Training programming.

Step 1: Determine Gymnastics Level

The gymnastics component is broken down into five levels: Beginner, Elementary, Pre-Intermediate, Intermediate, and Upper-Intermediate. To determine your level, see the table below. For example, if you are unable to do any of the movements with proper form and strictly then you would mark your level as a Beginner – Level 1. Or on the other hand, if you can perform a strict pull-up, push-up, and also ring-dip then you would mark yourself as Pre-Intermediate – Level 3.

For the purposes of narrative and clarity, we will be using a sample athlete named John as we go through the program design document. John is able to do a strict push-up but is yet to be able to do a strict pull-up; so he is considered Elementary in Gymnastics in the RX Athlete program.

Once you determine your level, note it on the Program Design Helper document.

[tabl caption=”Levels” width=”95%” colwidth=”100|50|50|50|50|50|50|50|50|50|” colalign=”left|left|left|left|left|left|left|left|left|left|”] Athlete level,Push-Ups, Strict Pull-Ups, Strict Ring Dips, Strict HSPU, Kipping Ring & Bar Muscle up
Beginner- Level 1, No, No, No, No, No
Elementary- Level 2, Yes, No, No, No, No
Pre-Intermediate- Level 3, Yes, Yes, Yes, No, No
Intermediate- Level 4,Yes, Yes, Yes, Yes, No
Upper-Intermediate – Level 5,Yes, Yes, Yes, Yes, Yes
[/tabl]

Step 2: Determine Barbell Level

In this step, we’ll be determining your levels for each of the weightlifting movements. If you do not know your up-to-date lifting stats then please see the Weightlifting Test Day lesson before moving forward and then come back here when complete.

First, download your respective spreadsheet.

[tabl colalign=”center|center” ]

Biologically Male, Biologically Female

Download, Download

[/tabl]

Second, in the spreadsheet, enter your body weight and your RM’s for the squat, deadlift, press, and bench press. You can use any rep in the range of 2-8. The spreadsheet will then calculate an estimated 1RM and assign you your strength level based on your weight and biological sex.

You’ll end up with something like this below:

Screenshot of sample athlete spreadsheet

Third, you’ll mark off your level in the Program Design Helper document. Going back to our sample athlete John, he would mark off Beginner in the Barbell strength section of the helper document.

Lastly, we’ll need to determine your overall barbell strength assignment. If you’re anything like the sample athlete, you’ll have found that different movements are at different levels. You’ll take the weakest movement of the three as your barbell strength level. For example, with the sample athlete, we would assign him as a beginner since that is the lowest movement level of them all. You’ll then mark this in the Program Design Helper document.

Step 3: Pick How Many Days a Week

By now you will have determined your Gymnastics and Barbell levels and marked them on your Program Design Helper document. If you have yet to do this, please go back to step 1 and 2 to complete.

In this step, we’ll be picking a weekly template for your training. In this step, you’ll have some liberty in picking how many times each week you can or want to do RX Athlete strength training sessions. A strength training session should take approximately 30-45 minutes to complete and can be done before your WOD, after your WOD, on a day you’re not doing Cross-Training, or you can do a two-a-day and go to the gym twice. Whichever you decide, make sure it is something that you know you can dedicate yourself to. As they say, the best program is the one that you’ll follow.

You can pick between 2, 3, 4, 5, or 6 strength training sessions a week. For most people, 2-3 days a week will be just right. Use this table to help you decide and then mark it on your Program Design Helper document.

[tabl colalign=”center|center”width=”95%” colwidth=”50″ ]

Days, Notes

2, Very new to strength training. Limited time to dedicate. Training volume is already high in other areas.

3, Sweet spot

4, Sweet spot for more intermediate and advanced athletes

5 – 6, Prioritizing the RX Athlete program and reducing workload in other areas. Intermediate and Upper-Intermediate levels. Going through a bulking phase.

[/tabl]

Step 4: Write Weekly Outline

In this step, we will be writing out your weekly outline. Recall our Athlete John, who is at Elementary gymnastics level and Beginner barbell level. John has decided that he can commit to 4 days of strength training each week. What he’ll need to do is view the 4-day a week Gymnastics template and 4-day a week Barbell template and write it out in the Program Design Helper document. Johns Weekly Outline will look like this:

-, Day 1, Day 2, Day 3, Day 4

Barbell, Squat, Bench, Deadlift, Press

Gymnastics, Pull-Up, Push-up, Pull-Ups, Dips

[/tabl]

Your next step is to write out your template similar to John. In the tables below, you’ll select the on-page link for your chosen day and level.

Days, Beginner, Elementary, Pre-Intermediate, Intermediate, Upper-Intermediate

2, View, View, View, View, View

3, View, View, View, View, View

4, View, View, View, View, View

5, View, View, View, View, View

6, View, View, View, View, View

Days, Beginner, Elementary, Pre-Intermediate, Intermediate, Upper-Intermediate

2, View, View, View, View, View

3, View, View, View, View, View

4, View, View, View, View, View

5, View, View, View, View, View

6, View, View, View, View, View

[/tabl]

Beginner Barbell Templates – Step 4 ↑

2 Day – Barbell – Beginner

3 Day – Barbell – Beginner

4 Day – Barbell – Beginner

5 Day – Barbell – Beginner

6 Day – Barbell – Beginner

Elementary Barbell Templates – Step 4 ↑

2 Day – Barbell – Elementary

3 Day – Barbell – Elementary

4 Day – Barbell – Elementary

5 Day – Barbell – Elementary

6 Day – Barbell – Elementary

Pre-Intermediate Barbell Templates – Step 4 ↑

2 Day – Barbell – Pre-Intermediate

3 Day – Barbell – Pre-Intermediate

4 Day – Barbell – Pre-Intermediate

5 Day – Barbell – Pre-Intermediate

6 Day – Barbell – Pre-Intermediate

Intermediate Barbell Templates – Step 4 ↑

2 Day – Barbell – Intermediate

[/tabl]

* The 2-day intermediate template is here for continuity of the overall program design but I do not suggest utilizing it unless absolutely necessary. I would suggest switching to the 3 or 4-day template if possible. This, coupled with gymnastics, would equate to ~90-minute strength training sessions.

3 Day – Barbell – Intermediate

4 Day – Barbell – Intermediate

5 Day – Barbell – Intermediate

6 Day – Barbell – Intermediate

Upper-Intermediate Barbell Templates – Step 4 ↑

2 Day – Barbell – Upper-Intermediate

* The 2-day upper-intermediate template is here for continuity of the overall program design but I do not suggest utilizing it unless absolutely necessary. I would suggest switching to the 3 or 4-day template if possible. This, coupled with gymnastics, would equate to ~90-minute strength training sessions.

3 Day – Barbell – Upper-Intermediate

4 Day – Barbell – Upper-Intermediate

5 Day – Barbell – Upper-Intermediate

6 Day – Barbell – Upper-Intermediate

Beginner Gymnastics Templates – Step 4 ↑

For many people, this will be their first time on a linear strength program specific towards bodyweight exercises. You probably have done variations of pull-ups, push-ups, and dips but not part of a systematic program that leads you through to more difficult movements.

The goal of this level is to get 5 strict push-ups while also working towards a strict pull-up and dips – which will be important for the next 2 levels.

Advance to Elementary when you can do 5 strict push-ups.

2 Day – Gymnastics – Beginner

3 Day – Gymnastics – Beginner

4 Day – Gymnastics – Beginner

5 Day – Gymnastics – Beginner

6 Day – Gymnastics – Beginner

Elementary Gymnastics Templates – Step 4 ↑

The primary objective of the Elementary level is to get 1 strict pull-up while also developing push-up and dip strength.

Pre-requisite: 5 standard push-ups.

Advance to Pre-Intermediate when you can do 1 strict pull-up and 1 dip on a dip bar.

2 Day – Gymnastics – Elementary

3 Day – Gymnastics – Elementary

4 Day – Gymnastics – Elementary

5 Day – Gymnastics – Elementary

6 Day – Gymnastics – Elementary

Pre-Intermediate Gymnastics Templates – Step 4 ↑

Pre-requisite: 1 strict pull-up and 8-10 standard push-ups

Advance to Intermediate when you have 1 strict ring-dip, 3 strict pull-ups, and 10 strict push-ups.

2 Day – Gymnastics – Pre-Intermediate

3 Day – Gymnastics – Pre-Intermediate

4 Day – Gymnastics – Pre-Intermediate

5 Day – Gymnastics – Pre-Intermediate

6 Day – Gymnastics – Pre-Intermediate

Intermediate Gymnastics Templates – Step 4 ↑

The primary focus of the intermediate stage is building pull-up and dip strength while doing skill work on handstand holds.

Pre-requisite: 1 strict ring-dip, 3 strict pull-ups, and 10 push-ups.

Advance when you have 5 ring dips, 5 strict pull-ups, and 7-12 kipping pull-ups, and 1 strict strict or kipping HSPU.

2 Day – Gymnastics – Intermediate

3 Day – Gymnastics – Intermediate

4 Day – Gymnastics – Intermediate

5 Day – Gymnastics – Intermediate

6 Day – Gymnastics – Intermediate

Upper-Intermediate Gymnastics Templates – Step 4 ↑

Pre-requisite: Able to do the following movements comfortably:

Kipping and Butterfly pull-ups
Weighted strict pull-ups
Strict and kipping HSPU’s
Kipping ring dips

2 Day – Gymnastics – Upper-Intermediate

3 Day – Gymnastics – Upper-Intermediate

4 Day – Gymnastics – Upper-Intermediate

5 Day – Gymnastics – Upper-Intermediate

6 Day – Gymnastics – Upper-Intermediate

Step 5: Print Weekly Workout

By now you should already have your weekly outline. The next step is to download and print the individual exercise guides for each movement. To do so, please follow these steps:

Step 1: Print Barbell Start with the barbell movements. Going back to our example athlete John, recall he was beginner squat, beginner deadlift, elementary overhead press, and pre-intermediate bench press. He would need to go to each of these pages and print using that page using the “Print/PDF” button.

Using this table, you can easily jump to your barbell movement level to print. You can also always find the complete list on the RX Athlete main page.

[tabl width=”100%” colalign=”center|center|center|center|center|center|center|center|center|center”] Movement, Beginner, Elementary, Pre-Intermediate, Intermediate, Upper-Intermediate
Squat, View, View, View, View, View
Deadlift, View, View, View, View, View
OHP, View, View, -, -, –
Bench Press, View, View, -, -, –
Power Clean, -, View, View, -, –
Push Press, -, -, View, -, –
Push Jerk, -, -, -, View, View
Front Squat, -, -, View, View, View
Overhead Squat, -, -, -, View, View
Clean & Jerk, -, -, -, View, View
Power Snatch, -, -, -, View, View

[/tabl]

Step 2: Print Gymnastics The next step is to print out your individual gymnastics levels. Go back to your Program Design Helper document if you do not remember your gymnastics levels. Once you have your level in hand, select “View” for each of the movements in your level. You’ll notice it will start with “Current Ability.” In some cases, you may be over or under on your current ability. In those situations, you’ll want to print out the appropriate movement level (there are 5 for each movement). You can find all the lessons on the RX Athlete main page.

[tabl width=”100%” colalign=”center|center|center|center|center|center|center|center|center|center”] Athlete level, Push-Ups, Pull-Ups, Ring Dips, HSPU, Kipping Ring & Bar Muscle up
Beginner- Level 1, View, View, View, ,
Elementary- Level 2, View, View, View, -, –
Pre-Intermediate- Level 3, View, View, View, -, –
Intermediate- Level 4, -, View, View , View, –
Upper-Intermediate – Level 5,- , View, View, View, View
[/tabl]

Step 6: Your First Week

Congratulations. You’ve made it through to developing your first week of training. After you finish writing out your workout you are set to start your first week of training. To recap, we’ve identified your gymnastics and barbell strength levels, picked how many days a week you can dedicate to the RX Athlete program, and then printed out your individual workouts based on the movement levels.

One thing that makes the RX Athlete program unique is that it utilizes a Scope and Sequence methodology often used in education to organize the program. A simple example of where Scope and Sequence are used would be a high school Algebra class. The scope of a basic algebra class is to develop the student’s fluency with linear, quadratic, and exponential functions. The sequence of the class would then be the individual chapters and the order those chapters are presented in. The purpose of Scope and Sequence is to guide learners and practitioners through a large body of knowledge and information to complete an objective that is greater than the sum of all the parts. It is a tried and trued method for organizing information to guide students to reach an objective.

Scope of the RX Athlete Program: The leading objective (Scope) that we are working on is to RX any standard Cross-Training WOD. Much like the scope of a high school algebra class is to develop a student’s fluency with linear, quadratic, and exponential functions.

Sequence of the RX Athlete Program:

Strength Domain: This is the distinction between a Barbell movement and a Gymnastics movement. Sticking with the Algebra book analogy, this would be a Part 1 and then Part 2 of the book.
Movement: This is each individual movement in the program such as pull-ups or back squats. These are the individual chapters.
Levels: Each movement is then broken down into movement levels. These are the individual chapter sections.
Workouts: Each movement level has its own workout page. Each workout page will have the exercise programming and also instructions on how to progress to the next level. These are the individual paragraphs that make up the meat of the book.

The reason I bring this up is to help you understand the overall framework of how the RX Athlete program is organized so that you don’t miss the forest for a tree. Now that you have a birds-eye view of the organization of the program – let’s now re-focus back on your first week of training.

Recall John again, who is working out 4 days a week on the RX Athlete program, is Elementary with gymnastics, and is a Beginner with barbell strength.

Johns weekly workout outline looks like the following:

-, Day 1, Day 2, Day 3, Day 4

Barbell, Squat, Bench, Deadlift, Press

Gymnastics, Pull-Up, Push-up, Pull-Ups, Dips

[/tabl]

Johns first weekly workout outline looks like the following:

-, Day 1, Day 2, Day 3, Day 4

Barbell, 3×5 High Bar Back Squat, (None), 3×5 Barbell Deadlift, 3×5 Overhead Press

Gymnastics, 3 x 8-12 banded pull-ups, 5 x 8-12 Push-Ups, 5×5 self-assisted pull-ups, 3 x 8-12 parallette dips

Gymnastics, 25 ring rows, (None), 3 x 8-12 barbell curls, 3 x 8-12 push-ups
Gymnastics,,,, 25 band tricep extensions

[/tabl]

Something that you may have noticed is that John is missing the fourth weightlifting workout despite choosing to do it 4 days a week. In this case, he doesn’t have anything assigned that day because there is no Pre-Intermediate bench pressing. In cases where your weekly template says to do a movement but it is not there, it means you do not need to do it. In this specific case about bench press, it was a programming decision on my part to not have bench press in any of the intermediate phases since Cross-Training doesn’t utilize the movement heavily.

Step 7: Ongoing Workout Template

As you progress you’ll want to keep a workout log. If you don’t already have one, here is a printable weekly template you can use:

Weekly Workout Template – PDF

Weekly Workout Template – Word